Want to accelerate weight loss and shape it? The first step is to establish a proper fitness and nutrition program that you really stick to. In addition to eating a healthy diet high in lean protein and vegetables, we also want to take a consistent routine of aerobic exercise and strength training. In fact, strength training and resistance training in the form of bootcamp-style circuits should be the main focus of training, especially if you want to accelerate weight loss. The reason for this is that strength training helps you burn more calories, boost your metabolism, and gain and maintain lean body mass.
It can be overwhelming at first, so if you’re not sure which exercise to perform, we’ve put together a great workout to follow. The biggest advantage of this training is that you don’t have to go to the gym to see the results. In fact, these exercises can be done at home (or in the backyard) simply by using dumbbells and resistance bands. Many of my clients work from home using only those devices and get great results from them. If you’re looking to accelerate weight loss and shape it, try this home boot camp style workout. Don’t be disappointed!
Perform the following exercises one at a time, or in succession, in a huge circuit scheme. Aim for 3 sets of these movements. And then, check out the six best exercises for a strong, toned arm in 2022, says the trainer.
In this exercise, you will take a resistance band and wrap it around a sturdy surface such as a beam or pole. Grab the band and take a few steps back to apply tension. Keep the core firm, move your elbows back, and squeeze your shoulder blades together to finish. Fully straighten and fully stretch your arms before running another person. Complete 3 sets of 15 iterations.
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Start this exercise by holding your dumbbells over your shoulders. Keep your chest high, keep your core firm, and crouch until your hips are parallel to the ground. When you reach that parallel position, drive your heels and use squat momentum to push the weights straight up. Bend the triceps up and then put your weight back on your shoulders under control before running another person. Perform 3 sets of 10 iterations.
Grab the dumbbells and lift your palms toward you at shoulder width. While lifting the dumbbells overhead, rotate and release your palms and elbows to push the weights up smoothly. Bend your shoulders up, reverse the movement and return to the starting position, then run another person. Complete 3 sets of 10 iterations.
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Start this movement by wrapping a resistance band around a stable beam / bar. Keep your arms perfectly straight, bend the back of your shoulders at the end of the movement, and pull your arms back toward you. Perform 3 sets of 15 iterations.
Step on the resistance band and grab both handles. Raise your chest, keep the core firmly, and bend the handle toward you. Grip the biceps up and resist down until the arm is fully extended before performing the next person. Perform 3 sets of 15 iterations.
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